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View albumBob's training log
April 23
April 22
- 1h 31m
- 11.75 miles
- 07m 44s /Mi
Easy pace long run. Tired from the run yesterday. My left leg is incredibly sore from the 45 minute one-legged drill from yesterday :)
From home to church to meet the family.
- 45m
- -----
- -----
45 minutes on the trainer after I got my road bike up and running. Needed a new chain and pedals transferred. some shorter intervals and some easy spinning.
April 21
- 2h 10m
- 40.00 miles
- -----
What a fu**ing mess. I'm an hour into my 3+ hour ride into the hills. I'm at the start of the first steep climb....feeling good. Was easily averaging about 21mph at this point. I stand up and starting hammering and CRACK...I snapped my right crank in half. What the hell!!!! How does a crank snap in half!
I'm screwed. Who the f**k carries a spare crank and extractor. I have no phone. No choice but to one leg it home. 20 miles home!!! I took a different route home and stopped by Jim's place to see if I could borrow a bike. But that was still 45 minutes of one-legging with my left leg.
Luckily Jim was home and I grabbed his spare bike and made it the last 20 minutes pedaling normally.
At least I didn't crash.
- 54m
- 8.00 miles
- 06m 45s /Mi
Since my ride was cut way short, I decided go out for a faster paced brick run. Good run. I was a bit dehydrated. A bit hotter than normal and I wasn't prepared to run. My nutrition was all screwed up and I did suffer a bit towards the end. I haven't been able to run fast due to my lingering foot problem so this was a promising run.
7 miles @ HIM pace (45:27) - 6:29 pace
1 mile very easy (8:30)
I swear I have such terrible luck in the 2 weeks leading up to a race. Last race a snapped a chain...crashed...and got all bruised up. I tried transferring my Ultegra crank from my road bike to my P3 but I couldn't get the crank off the Cervelo. The self-extractor for the FSA crank is missing. So now I need to depend on the bike shop for a quick turnaround so I'm not out of a bike for too long. I may see if they have a comparable crank to buy but they NEVER have anything in stock. I'm probably better off switching cranks and buying a cheap crank on-line for the road bike. I'm going to go ballistic if they tell me it will take a week. That's what they said last time I went in to have a spoke replaced.
April 20
- 1h 10m 30s
- 21.20 miles
- 18.04 Mi/hr
usual easy bike back to work. Biking legs are really tired from ride last night. Slight headwind.
- 35m
- 2000.00 yards
- -----
McDaniels
4x500 (swim, pull, swim, pull)
- 23m
- 3.00 miles
- -----
easy run after swimming. approximate distance
Same swim/run workout as yesterday.
April 19
- 35m
- 2000.00 yards
- -----
Quick swim at McDaniels
w/u: 200S, 200P, 100K
MS:
12x100 on 1:45 (1:25-1:28)
300P
- 23m
- 3.00 miles
- -----
Quick and easy run after swimming. approximate distance
- 2h 23m 30s
- 52.40 miles
- 21.91 Mi/hr
Bike home from work. Usual long route home through Littlestown and Gettysburg battlefields...back via Pumping station rd to Bullfrog rd. Added a Bullfrog loop (14:05)
good ride. Felt great. Best ride of the year. Legs are smoked.
April 18
- 48m 31s
- 7.00 miles
- 06m 55s /Mi
AM run. Barlow/Mason Dixon route + Chapel rd
2 miles EZ (14:34)
3 miles tempo (19:04) 6:21 pace
2 miles EZ (14:53)
- 45m
- 2800.00 yards
- -----
McDaniels
w/u: 300S, 300P, 200D
MS:
3x300 on 5:00
3x200 on 3:30
3x100 on 2:00
cd: 200
April 17
- 1h 05m 30s
- 22.40 miles
- 20.52 Mi/hr
Union Bridge/New Windsor from Safeway parking lot. Felt fresh but not sharp at all. Will probably take a few days until I feel back to normal after eating/drinking myself sick for 5 days.
- 40m
- 2300.00 yards
- -----
EZ swim
5x200
10x100
300
rscheung's Training Log
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April 2012 
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McDaniels
4x500 (alt swim/pull)
200 (25K, 25D)
3x100 mod (form)
200 (25K, 25D)
6x50 mod (form)
Not feeling great in the pool today. Par for a Monday.